Workout for Thursday, 1 April

Rest Day.

Workout for Wednesday, 31 March

WOD:

***UPDATE***

21-15-9
115# Front Squats
Pullups
400m run

See you at 0600.

Workout for Tuesday, 30 March

WOD:

185# DL, 10 reps
Burpees, 10 reps
45# plate two-hand OHWL, 10 steps
X 7 rounds

See you at 0600.

Workout for Monday, 29 March

WOD:

20 min AMRAP 20 mins

10 Situps
35# KB-Carry across the BB court lengthwise
Hop up on the stage
35# KB Snatches, 5 reps
Hop down
35# KB-Carry back to start

See you at 0600.

Workout for Friday, 26 March

Gym is closed tomorrow. We'll be outside for a Buddy Pair WOD rain or shine. Dress appropriately. We'll meet at the Quadcons.

***UPDATE***

As a team:
20 burpees
run 50m with a 45# and 25# plate
10 pullups
run 50m with a 45# and 25# plate
x 10 rounds

See you at 0600.

Workout for Thursday, 25 March

Rest Day.

See you on Friday.

Workout for Wednesday, 24 March

WOD:

20 minute AMRAP -

20# Wall-ball, 40 reps
400m run

See you at 0600.

Workout for Tuesday, March 23

Great work today. Super effort!

Tomorrow's WOD:

Deadlifts
1-1-1-1-1-1-1

See you at 0600.

Workout for Monday, 22 March

WOD: a version of "Frelen." We did this in the first week of Jun 09 and renamed it, "The Big Suck!" See you at 0600.

21-15-9
400m run
45# DB thrusters
Pullups

Workout for Friday, 19 March

Buddy Pair Workout.

***UPDATE***

3 rounds of 6 scalable stations with a full-court run in between stations

• Pullups - 30 per team; split work as you wish
• Walking Lunge - 16 steps each; one 35# plate overhead for one athlete; other athlete goes clean
• Burpees - 30 per team; split work as you wish
• Box Jump - 40 per team; one 45# plate for one athlete goes 20 reps; other athlete goes clean for 20 reps
• Dumbbell Push Press - 40 per team; 35# DBs for one athlete - 20 reps; 25# DBs for other athlete - 20 reps
• KB Swing - 40 per team; 53# KB for one athlete - 20 reps; 35# KB for other athlete - 20 reps

See you at 0600.

Workout for Thursday, 18 March

Rest Day.

Workout for Wednesday, 17 March

WOD:

1 95# Front Squat the first minute
2 95# FS the second minute
3 95# FS the third minute
Continue as you are able.

Post number of minutes to comments.

See you at 0600.

Workout for Tuesday, 16 March

WOD:

500m row
AS, 50 reps
45# Push Press, 50 reps
400m run
AS, 50 reps
45# Push Press, 50 reps
500m row
AS, 50 reps
45# Push Press, 50 reps
400m run
AS, 50 reps
45# Push Press, 50 reps

See you at 0600.

Workout for Monday, 15 March

WOD:

4 x 800m run. Rest between repeats.

See you at 0600 in the gym.

Workout for Friday, 12 March

See you in the gym at 0600 for a Buddy Pair workout.

Workout for Thursday, 11 March

Rest Day.

Workout for Wednesday, 10 March

Going overhead:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

See you at 0600.

Workout for Tuesday, 9 March

WOD:

21-15-9

185# DL
Burpees
400m run

See you at 0600...really.

Workout for Monday, 8 March

Dress for an outside WOD!!!

20# wall-ball, 30 reps
400m run
x5 rounds

See you at 0600. Meet in the gym for the warmup!

Workout for Friday, 5 March

Team Workout.

WOD:

In Buddy Pair teams -
5000m Row
175 Burpees

See you at 0600.

Workout for Thursday, 4 March

Rest Day.

Workout for Wednesday, 3 March

WOD:

Nancy

See you at 0600.

Workout for Tuesday, 2 March

We'll be outside again tomorrow...

WOD:

Five rounds for time of:
Walking lunge, 25 steps
run to
Sit-ups, 50 reps
run back to WL

See you at 0600.